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Spring into action – recipe 2

Nutrition Apr 17 Pre Swim Smoothie

Finding it hard to fit in your swims and fuel yourself properly? Here is one of three recipes for the time-poor outdoor swimmer from nutritionist Kathy Findlay


Fitting swimming into a busy work/life schedule can be a challenge, so here is a quick and easy smoothie for you to scoff before you head to the water straight after work and something to dip into post swim before heading home for a proper recovery meal.

To lift you from the mid-afternoon slump and boost your energy levels you’ll need some fast acting carbs for energy, slower release carbs to keep you going during the swim, a touch of potassium to prevent cramping and maybe some B vitamins to help with that release of energy. Make sure you’re suitably hydrated too by sipping 6mls of water per kg of bodyweight in the few hours before your swim.

Pre-swim smoothie

If you've limited time before your swim, then whizz together a smoothie before you leave for work in the morning and guzzle it just before you hit the water.

The ingredients in this smoothie contain omega 3s to provide the body with energy, a combination of protein with fats and fibre to keep you feeling fuller for longer, fibre to slow the breakdown and absorption of sugar and nutrients for energy transfer and storage such as B vitamins, magnesium, iron, sulphur and co- enzyme Q10.

  • 1/2 a ripe avocado

  • 2 handfuls of spinach

  • 1 handful of kale

  • 1⁄2 cucumber

  • 200ml almond milk

  • 50g almonds

  • 25g cashews

  • 1 tbsp sunflower seeds

Cover July17

Issue 4 July 2017

  • Wild Swimming Special
  • Summer Swimming Safety Guidelines
  • Wayfarer in the Wilderness - swimming every tarn in the Lake District
  • Coach Cassie - adapt your stroke for open water
  • Get ready to race - 4 tips for your best race ever

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